Paul Oneid – 6out Squat and Deadlift

MEAT PREP TIME!  I’ll be competing at the EPC (IPL) Finals December 10, 2017 up here in my hometown of Ottawa, ON. I’ll be lifting at 220lbs and coming home with a nice $2500 cheque.  I am still working with Jonathan Byrd as my coach and Tucker Loken-Dahle is still helping with my diet.  This off-season was perhaps my most productive to date and I am looking forward to showcasing the improvements I have made.


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I got my first nose bleed of the training cycle on this day, so you could say things are getting pretty serious.  Even better that it happened at 496 lbs, not even a work set LOL.  Had a solid group training with me, including a client getting ready for the same meet.  He ended up taking 10kg under his PR for a really strong double on his last set of the day.  Talk about a confidence booster there!  The squat has really been rolling this training cycle and the momentum continued.  On the deadlift, it has been a bit of a different story.  I feel strong, but my wedge hasn’t been what it usually is – likely because of being fatigued from the squat.  Byrd and I are going to play with things a little bit and maybe take some volume off the squatting in order to get in some heavier pulls, but we will see what he has planned.  Originally, the plan called for some form pulls, but I asked if we could pull an audible and add some chains to emphasize the lockout and let me feel something over 600 lbs at the top.  This was more of a mental thing for me, which Byrd understood.

The goal on this day was to work with some singles in the RPE 8 range on the squat.  Based on my progression to date, this number fell 5 kg above my planned opener.  Everything felt great and dialled in.  On the deadlift, as I said we wanted to pull some singles with chain keeping the RPE under an 8.  Fatigue set in at the end and the final single was definitely a 9.  No harm done because we deload next week, so I have 2 full weeks to recover before any more heavy weights get put in my hands.  My confidence is building and all my numbers are within reach.

Squat and Deadlift

  1. Squat – 5×1, 3 sets RPE 8
  2. Deadlift – 5×1 @75%, progressively added chain to 2 top singles
  3. SL RDL – 3×8
  4. Stir the pot – 200reps

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30 total
  • Assisted box get ups x10-15ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • McGill Big-3
  • On Upper days (1-2 rounds)
    • Band dislocations – x20
    • Band Pull aparts – x20
    • Mace Swings – lots
    • Pushups with scap protraction – x15
    • T-Spine mobilization – 5x5sec holds
  • On Lower Days (1-2 rounds)
    • TKE Iso-hold – 10x5sec
  • Single leg RDL – x15ea
  • Hip Airplanes – x15ea
  • Bulgarian Split Squat – x15ea
  • Goblet Squat – x15


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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!
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